Rookies

EVENT 1WOD 1

ORGANIZED BY

PRESENTED BY

POWERED BY

STCH201825 min Running Clock

For reps:

Team Angie80 sync air squats80 sync sit ups (touch)80 sync knee push-ups (touch)80 sync jumping pull-ups

Partner Karen100 Wall Ball Shots alternating 10lb to 9ft

«Nate» (Share as needed)Complete as many rounds in remaining time as you can of:2 Jumping Chest to Bar4 Push Press 20/15kg8 Russian Kettlebell swings 12/8kg

HOW DO I ENTER MY SCORE ?

WOD 1 = Total of reps

If you completed «team Angie» and «Partner Karen» and did 3 full rounds + 2 Jumping Chest to Bar of «Nate» your score will be: Team Angie 320 repsPartner Karen 100 repsNate (14+14+14+2) 44 reps

Score to enter 464 reps

Rookies

EVENT 1WOD 1

ORGANIZED BY

PRESENTED BY

POWERED BY

STCH2018Standards

Sync Air Squat:This is a standard Air Squat. The hip crease must clearly pass below the top of the knees in the bottom position. The athlete must come to a full lockout with the hips and knees fully extended.The athletes must hit depth AND lockout at the same time.

Sync Situps:This is a standard sit-up. The athletes are seated facing each other. Both hands must touch the fl oor behind their head at the start and they must touch their two hands on top of the sit up with the shoulder clearly past the hip for the rep to count. Both athletes must use an abmat.

Rookies

EVENT 1WOD 1

ORGANIZED BY

PRESENTED BY

POWERED BY

STCH2018Sync Push Up on knee:A straight body position must be maintained throughout (knees to shoulders). The elbows and shoulders must be locked out at the top. At the bottom, the chest (nipple-line or above) and the hip must touch the fl oor.The athletes must touch their hands at the top (eg clap).

Sync Jumping Pull Ups:These are standard jumping pull-ups. Full extension of the arms must be reached at the bottom. At the top, the chin must pass the horizontal plane of the bar.Any grip on the bar is allowed as long as these standards are met. When standing with body and arms fully extended, your forearm must touch the bar somewhere between wrist and middle of your forearm.The athletes chins must pass the horizontal plane of the bar at the same time.

Rookies

EVENT 1WOD 1

ORGANIZED BY

PRESENTED BY

POWERED BY

STCH2018Alternating Wall Balls shots:In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specifi ed target.The center of the ball must hit the target at or above the specifi ed target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.Athletes must alternate Wall Ball Shots.

Rookies: 2.7 m Target, 10 LB

Jumping Chest to bar Pull Ups:These are standard chest to bar jumping pull-ups. Full extension of the arms must be reached at the bottom. At the top, the chest must touch the bar underneath the collar bone. Any grip on the bar is allowed as long as these standards are met. When standing with body and arms fully extended, your forearm must touch the bar somewhere between wrist and middle of your forearm.

2.7 m Target

Rookies

EVENT 1WOD 1

ORGANIZED BY

PRESENTED BY

POWERED BY

STCH2018Push-press:Each rep of the push press begins with the barbell at the shoulders and fi nishes with the weight fully locked out overhead and over the middle of the body. The athlete may dip and drive with the legs while the weight is on the shoulders. However, once the barbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead. No jerks. At the top, the arms, hips and knees are fully extended, and the bar fi nishes directly over the middle of the body with the feet in line under the body. Using a rack is not permitted.

Kettlebell Russian Swings:The movement starts with the Kettlebell (KB) on the fl oor. The athlete must pick up the KB, and swing the KB from between the legs to clearly above shoulder height. The athlete must show straight arms at the top of the movement. At the top of the swing, knees and hips must be fully extended and the KB must be clearly above shoulder height.

F O R TOTA L R E P S / T I M E C A P : 2 5 M I N R U N N I N G C LO C KMOVEMENTS - PART A - TEAM ANGIE REPS COMPLETED POSS

80 SYNC AIR SQUATS 80

80 SYNC SIT UPS - TOUCH 160

80 SYNC KNEE PUSH UPS - TOUCH 240

80 SYNC JUMPING PULL-UPS 320

MOVEMENTS - PART B - PARTNER KAREN REPS COMPLETED POSS

100 WALL BALL SHOTS ALT.10LB BALL ALTERNATING PARTNERS TO 9FT TARGET

420

MOVEMENTS - PART C - “NATE” 1 2 3 4 5 6 7 8

2 JUMPING CHEST TO BAR PU

4 PUSH PRESSMALE: 20KG FEMALE: 15KG

8 RUSSIAN KB SWINGSMALE: 12KG FEMALE: 8KG

POSSIBLE REPS 434 448 462 476 490 504 518 532

E V E N T 1

YOUR WOD 1 SCORE:

FOR TOTAL REPS

SCORE IS DETERMINED BY THE TOTAL REPS COMPLETED BY THE TEAM BEFORE THE TIME CAP

JUDGE INT.TEAM NAME TEAM S IGNATURE

XX

R O O K I E S